091322

12
Sep

091322

Commonwealth CrossFit, CrossFit Accolade – WOD

View Public Whiteboard

Metcon

Metcon (Time)

3 Rounds

500m Row

21 KB Swings (70/53)

Time cap: 12 Minutes
Swings to parallel.

After Party

3×3 Snatch Lands

*Start with the bar in back rack position, finishing in full overhead squat. Drill for receiving the bar in full snatch.

* Bar can start from rack or get it to the shoulder from the ground, should not be heavy no more than 50% 1RM snatch if that, lighter or empty bar may be appropriate for many. Focus on technique.